WOD: Monday 251110

• Teaching Temporary & Class Overview

At present’s class is concentrated on barbell biking and cardio capability beneath fatigue. “Sabotage” is a brief, high-intensity burner that exams your skill to maneuver quick and effectively whereas sustaining crisp mechanics. The nice and cozy-up emphasizes snatch mobility, bar path precision, and overhead stability—use this time to wash up positioning earlier than the tempo picks up.

Throughout the EMOM construct, reinforce sturdy pull timing and bar proximity to the hips—suppose “legs first, then arms.” As soon as the exercise begins, the primary couplet (5-7-9) ought to really feel aggressive however managed—quick touch-and-go or fast singles. The second part (9-7-5) reverses the order and challenges athletes to handle fatigue from the burpees earlier than attacking heavier-feeling snatches. Cue athletes to remain composed in transitions, breathe on the high of every raise, and keep away from dashing setup beneath fatigue.

It is a 5–7 minute dash—remind athletes that effectivity and composure equal velocity.

Weightlifting: Energy Snatch

Each 2:00 x 5 Units

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 3 Reps @ 83%

Set 5: 2 Reps @ 85%+

Athletes alternative, doesn’t should be tng at the moment

Degree 1:

Each 2:00 x 5 Units

Snatch Grip Deadlift + 3 Dangle Energy Snatch

Carry out at mild hundreds throughout engaged on contact level, turnover, and overhead stability within the catch

Modifications:

Alter to a Dangle Energy Snatch, Block Energy Snatch, and even transfer to a Energy Clear for these with limitations in mobility and stability overhead or coping with shoulder discomfort.